Thursday 2/1/18

21E08E63-1A75-4AA2-BBA6-43B1A731F6C9

 

6:00am, 5:30pm

Warm up
TGU review

Endurance and Technique:
3 intervals of :20 sprint on the airdyne followed by :20 of active rest for a total of 2:00 on the airdyne. Same sequence on the rower. Remaining time for athletes, before and/or after bike and row: 18 light weight Turkish get ups.

WOD:
50 ball slams
50 kettlebell sumo Deadlift highpulls
50 hollow rocks
50 hand release push-ups
150 double unders

Wednesday 1/31/18

3C706842-DA34-4353-9930-688D71FEA637

 

6:00am, 5:00pm 1 on 1, 6:00pm, 7:00pm 1 on 1

strength:

Deloading the push press
2 reps @ 70% of 1 rep max for 4:00
5 reps @ 50% of 1 rep max for 5:00

WOD:
4 rounds for total points of
1:00 row for cals
1:00 box jumps
1:00 pistols
1:00 rest

15:00 clock

Tuesday 1/30/18

9B7B6D4B-8DCA-4390-885D-B5DE20365920

 

6:00am, 6:00pm

Skills:
Take 8:00 to work on 1 skill you’d like to improve

Strength/Maintenance:
Take 5:00 to warm up to 60% of your 1 rep max DL weight, then-
7:00 EMOTM of 6 reps @ 60%

WOD:
12 toes to bar
6 hang power snatch (95/65)
3 rounds

Mobility

Monday 1/29/18

9000FBDB-1F81-4ECF-AD5F-49522EC06E44

 

6:00am, 5:00pm 1 on 1, 6:00pm

strength:

deloading power cleans

2 reps @ 70% of one rep max for 3:00
3 reps @ 60% of one rep max for 3:00
5 reps @ 50% of one rep max for 2:00

WOD:
EMOTM for 10:00
EVENS: Russian kettlebell swings AMRAP
ODDS: double unders (continuous; not for reps)

Sunday 1/28/18

389CE040-E023-4AA1-BF1D-A468868313C0

 

8:30am, 9:30am 1 on 1

Strength:

snatch drop on cue x3 EMOTM for 3:00

snatch balance on cue x4 @ 60% of 1 rep max EMOTM for 5:00

heaving snatch balance x2 @60% of 1 Rep Max EMOTM for 2:00 (not on cue)

WOD:

10-8-6-4-2 of

skull crushers

bench press

sitting front squats

shoulder press

down/back

* more direction after lift

Saturday 1/27/18

DCCD9963-8D3A-4113-A189-45C93A575BC6

 

8:30am

Conditioning:
9 Minute EMOM (3 Sets)
Min 1 – PVC or Barbell Overhead Squat x 10 reps
Min 2 – Kettlebell Strict/Push Press x 6-8 reps/arm
Min 3 – 20-30 Double Unders or 50 singles + 5 Box Jumps

WOD – For Time
CrossFit Open 15.5
27 Calorie Row
27 Thrusters (95/65)
21 Calorie Row
21 Thrusters (95/65)
15 Calorie Row
15 Thrusters (95/65)
9 Calorie Row
9 Thrusters (95/65)

Thursday 1/25/18

8F9DC936-B96D-4B65-8100-6516457F0DB5

6:00am, 5:30pm, 6:30pm private session

Hero WOD “DT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

rest, then athelete’s choice of:

1600m row, steady pace

or

bench press for maintenance

5 reps EMOTM @50-60% of 1rm for 8:00

Tuesday 1/23/18

947C1279-F0DF-4510-9D31-164E4C495CBC

 

6:00am, 7:00am 1 on 1, 6:00pm

For Time:
21 – 15 – 9:
Lateral Burpees over Bar
Thrusters (95/65)

15 – 12 – 9:
Row for Calories
Hang Squat Cleans (95/65)

12 – 9 – 6:
Lateral Burpees over Bar
Front Squats (95/65)

*staggared start times

mobility to follow